Why it helps: Omega-3s decrease the production of chemicals that spread inflammation, plus they inhibit enzymes that trigger it – “a dual benefit.” Fatty fish also contain vitamin D, which helps prevent swelling and soreness.
How much to eat: Get at least one gram of omega-3s a day. Four ounces of salmon, for example, has 1.5 grams of omega-3. Another easy healthy fix: Add walnuts (2.27 grams per quarter cup) to a salad or flaxseed (two tablespoons has 3.51 grams) to your cereal. Boost your vitamin D intake by drinking two glasses of low-fat milk (200 IUs) on days you’re not eating omega-3s. And spend 10-15 minutes a day in the sun – sunlight triggers vitamin D production in your body.
Good food #2: Extra-virgin olive oil
Why it helps: Olive oil contains oleocanthal, which blocks enzymes involved in inflammation. About 3 tablespoons of extra-virgin olive oil acts like one-tenth of a dose of ibuprofen, according to a study at the Monnell Chemical Senses Center in Philadelphia. That may not be much, but small dietary changes add up. How much to eat: One tablespoon a day on salads, bread or vegetables.
Good food #3: Sweet peppers, citrus fruits and other vitamin C-rich foods
Why it helps: Vitamin C protects collagen, a major component of cartilage. Inadequate amounts may increase your risk for some kinds of arthritis.
How much to eat: Try for 200-500 milligrams a day. An orange and a cup of broccoli will net you about 200. And focus on foods, not supplements: “Foods that are high in vitamin C have other plant nutrients that you won’t get from a vitamin C supplement.” Broccoli and cauliflower, for instance, have a chemical – indole-3-carbinol – that may protect us from certain cancers, including breast cancer.
Good food #4: Brazil nuts
Why they help: Brazil
nuts contain huge amounts of selenium – 272 micrograms in just three or
four nuts, compared to 63 micrograms in 3 ounces of tuna. Low selenium may also be
linked to rheumatoid arthritis. The mineral helps antioxidants clear out
cell-damaging free radicals, aids the regulation of the thyroid gland
and may prevent cancer.
How much to eat: 55-200
micrograms a day. If you don’t like Brazil nuts or tuna, you can get
32-35 micrograms in 3.5 ounces of beef or turkey or 12 micrograms in a
cup of cooked oatmeal.
Good food #5: Onions and leeks
Why they help: Onions
and leeks contain quercetin, an antioxidant that may inhibit
inflammatory chemicals, much like aspirin and ibuprofen do. Worried about onion breath? Boost your intake of kale, cherry tomatoes or apples – all are high in quercetin.
How much to eat: One-half cup of a high-quercetin food a day.
Good food #6: Tart cherries
Why they help: A
University of Michigan study suggests that a diet plump with tart
cherries can cut inflammation in animals by 50%. And a 2009 study at
Baylor Research Institute in Dallas found that 56% of patients with
osteoarthritis had more than 20% improvement in pain and function after
taking cherry pills for eight weeks.
The magic ingredient is anthocyanins, the pigments that give cherries –
and grapes, black raspberries and eggplant – their vibrancy. They’re
also powerful antioxidants that cut inflammation.
How much to eat: Half-cup of tart cherries – fresh, frozen, canned or dried – or 8 ounces of juice.
Good food #7: Green tea
Why it helps: Studies show that certain antioxidant compounds in the brew lessen the incidence and severity of arthritis. One
University of Michigan study found that epigallocatechin-3-gallate
(EGCG) lowers production of inflammation-causing substances in the body
that cause joint damage in arthritis sufferers.
How much to drink: 3-4
cups a day. Skip the decaffeinated version, which robs the tea of some
of the helpful nutrients. “Green tea won’t take all your pain away.”
Bad food #1: Shellfish, red meat (only if you have gout)
Why they hurt: Gout results from the build-up of uric acid in the blood, which forms crystals that painfully settle in the joints. Purine,
a compound that’s abundant in shellfish, meats, high-fat dairy foods
and beer, converts to uric acid. These foods are no-nos for people at
risk for or suffering from gout: clams, oysters, mussels, anchovies,
herring, mackerel, liver, brain, kidney and sweetbreads. (But is that
last one really a hardship?)
Swap them for: No
more than 5-6 ounces of lean meat, poultry or fish a day. Need protein?
Serve up some beans instead; they offer muscle-relaxing magnesium and
bone-building calcium.
Bad food #2: Sunflower, safflower, corn and soybean oils
Bad food #2: Sunflower, safflower, corn and soybean oils
Why they hurt: They're
high in omega-6 fatty acids, which increase inflammation. Watch out:
These oils are prevalent in U.S.-made baked goods and snacks.
Swap them for: Switch to healthy olive or nut oils.
Bad food #3: Sugar
Why it hurts: Some studies suggest that sugar may increase inflammation. Although it offers a quick energy boost, the high doesn’t last, which can be a drag for arthritis sufferers who already suffer from fatigue. Sugar is also high in calories, which leads to weight gain and added pressure on your joints.
Swap it for: An occasional sweet is fine, but most days enjoy the natural sweetness of fresh fruit instead. Aim for 2-4 half-cup servings a day.
Bad food #3: Sugar
Why it hurts: Some studies suggest that sugar may increase inflammation. Although it offers a quick energy boost, the high doesn’t last, which can be a drag for arthritis sufferers who already suffer from fatigue. Sugar is also high in calories, which leads to weight gain and added pressure on your joints.
Swap it for: An occasional sweet is fine, but most days enjoy the natural sweetness of fresh fruit instead. Aim for 2-4 half-cup servings a day.
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